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F3 Black Swamp | June 16, 2024

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The Commons (Levis Commons)

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Date/Time
Date(s) - 10/12/2021
6:15 pm - 7:00 pm

Site Q - Charmin

Location
The Commons (Levis Commons

Categories


Bootcamp style workout. Group will meet at the Clock Tower on Levis Commons Blvd. The Clock Tower is located in the traffic circle near Funny Bone Comedy Club. Also a great night for some fellowship. The PAX typically head out for some second F at one of the nearby establishments.

The Commons

Comments

  1. Chris Tracey

    Q – Red Barron and Chit Chat
    PAX – Huckleberry, Everest, Ponzi, Bonds, Chanel

    Start with stretching:
    – Hamstrings 15 sec. each leg
    – Quadriceps 15 sec. each leg.

    Warmup:
    Run to the roundabout then Nagoya and back.

    Workout:
    60 reps . Pushups.
    15 reps. Bicep curl.
    15 reps. Shoulder press.
    40 reps. Jumping jacks.
    40 reps. See-saw plank.
    60 steps. Resistance band side shuffle. (I will bring some resistance bands)
    40 reps. Rolling side plank Left.
    60 sec. Reverse plank.
    40 reps. Rolling side plank Right.
    30 reps. Front leg kick LH (standing leg keep heel on ground, knee slightly bend)
    30 reps. Front leg kick RH (standing leg keep heel on ground, knee slightly bend)
    40 reps. Jumping knee tuck.
    40 reps. Mountain climber.
    Sprint around fireplace and restart exersize.

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